STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
AMRAP in 9 minutes of:
9 Deadlifts (155/105)
6 Burpees
3 Power Cleans (155/105)
WEDNESDAY 221207
WORK CAPACITY:
4 Rounds for time of:
30 Back Rack Lunges (155/105)
15 Box Jump Overs (24/20)
15 Toes to Bar
TUESDAY 221206
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
AMRAP in 9 minutes of:
1 Strict Pull-up , 2 Push-ups, 3 Air Squats
2 Strict Pull-up , 4 Push-ups, 6 Air Squats
3 Strict Pull-up , 6 Push-ups, 9 Air Squats
etc…
MONDAY 221205
WORK CAPACITY:
4 Rounds for time of:
60 Double-unders
40 Alternating Dumbbell Hang Clean and Jerks (50/35)
20 Alternating Dumbbell Snatch (50/35)
SATURDAY 221203
WORK CAPACITY:
AMRAP in 12 minuts of:
3 Burpee Muscle-ups
3 Squat Cleans (225/155)
*into*
8 Minutes to find a 3 rep max Squat Clean
FRIDAY 221202
WORK CAPACITY:
AMRAP in 25 minutes of:
30/20 Caloire Machine
15 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
THURSDAY 221201
WORK CAPACITY:
For Time:
60 Wall-Balls (20/14)
60 Calorie Row
*Rest 2 Minutes*
60 Calorie Row
60 Wall-Balls (20/14)
WEDNESDAY 221130
WORK CAPACITY:
For Time:
50 Burpees
50 Thrusters (115/80)
40 Chest to Bar Pull-ups
40 Power Cleans (115/80)
30 Burpee Box Jumps (24/20)
30 Overhead Squats (115/80)
TUESDAY 221129
WORK CAPACITY:
AMRAP in 18 minutes of:
3 Deadlifts (275/185)
60 Double-Unders
9 Toes to Bar
MONDAY 221128
STRENGTH:
Push Press 2-2-2-2-2
WORK CAPACITY:
3 Rounds for time of:
10 Calorie Bike
10 Single Dumbbell Push Press Right (50/35)
10 Single Dumbbell Push Press Left ((50/35)
10 Handstand Push-ups
SATURDAY 221126
STRENGTH:
Hang Snatch 1-1-1-1-1
WORK CAPACITY:
6-4-2 reps for time of :
Hang Power Snatch (155/105)
Wall-Walk
FRIDAY 221125
WORK CAPACITY:
10 Rounds on the 3 minute of:
8 Toes to Bar
12/8 Calorie Bike
THURSDAY 221124
WORK CAPACITY:
“Ghost”
6 Rounds of:
1 Minute of Rowing
1 Minute of Burpees
1 Minute of Double-Unders
1 Minute of Rest
WEDNESDAY 221123
WORK CAPACITY:
AMRAP in 20 minutes:
20 Shuttle Runs
15 Pull-ups
10 Turkish Get-ups (50/35)
TUESDAY 221122
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 8 minutes of:
8 Dumbbell Front Squats (50/35)
8 Push-ups on Dumbbells
MONDAY 221121
WORK CAPACITY:
AMRAP in 20 mintues of:
16 Calorie Bike
8 Box Jump Overs (30/24)
4 Power Cleans (185/125)
SATURDAY 221119
WORK CAPACITY:
For Time:
50 Busters (50/35)
A "Buster" is a dumbbell burpee + a squat clean thruster.
FRIDAY 221118
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Max Distance in 5 minutes:
Overhead Walking Lunge (45/35)
THURSDAY 221117
WORK CAPACITY:
For Time:
50 Caloire Bike
30 Toes to Bar
50 Pull-ups
30 Toes to Bar
20 Burpee Box Jump Overs (24/20)
WEDNESDAY 221116
WORK CAPACITY:
“Andi”
For Time:
100 Hang Power Snatch (65/45)
100 Push Press (65/45)
100 Sumo Deadlift High Pulls (65/45)
100 Front Squats (65/45)
